The Dr. Layne Norton Podcast is back with the start of a brand-new Supplement Series! In Episode 22, Layne kicks things off by diving deep into his Tier 1 supplements — the ones with the strongest scientific evidence for real-world benefits in performance, body composition, strength, recovery, and even cognition. This episode covers the true MVPs that Layne considers essential (or close to it) for most people training hard: Creatine Monohydrate — Why it's called the most effective ergogenic aid ever, how it boosts lean mass, strength, repeated sprint/power performance, and even helps cognition (especially under stress like sleep deprivation). We bust myths about kidneys, water retention, and non-responders, plus practical dosing (5 g/day, loading optional). Whey Protein — The gold-standard for hitting leucine thresholds and maximizing muscle protein synthesis. How it supports lean mass gains, preserves muscle in a deficit, improves recovery and training volume over time — and why total daily protein matters way more than perfect timing. Caffeine — One of the most reliable acute performance boosters out there. It cranks up strength, power, endurance, repeated sprints, alertness, and reduces perceived effort — especially when fatigued. We cover optimal dosing (3–6 mg/kg), timing, habituation, sleep trade-offs, and who should be cautious. Layne breaks down the mechanisms, key meta-analyses, practical takeaways, dosing/timing strategies, safety profiles, and who might need to be careful with each one. No hype, no BS — just evidence-based insights to help you cut through the supplement noise. SPONSORS • Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com • Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast LAYNE'S COMPANIES Carbon Diet Coach: https://joincarbon.com/podcast Outwork Nutrition: https://outworknutrition.com REPS Research Review: https://biolayne.com/reps Workout Builder: https://biolayne.com/workout-builder Team Biolayne: https://biolayne.com/online-coaching Physique Coaching Academy: https://physiquecoachingacademy.com FOLLOW LAYNE http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne TIMESTAMPS 0:00:00 - Intro 0:01:24 - Tier 1 Supplement List 0:02:25 - Industry Shenanigans 0:04:01 - Tier 1 Criteria 0:04:56 - Conflicts of Interest 0:09:10 - How Creatine Works 0:13:09 - Creatine Physical Benefits 0:19:55 - Outwork Nutrition 0:21:22 - Creatine Physical Benefits Contd. 0:23:48 - Creatine Cognitive Benefits 0:27:23 - Creatine Safety 0:30:51 - Forms of Creatine 0:32:18 - How to Take Creatine 0:34:15 - Creatine Non-Responders 0:35:19 - Misc Considerations 0:36:11 - Whey Protein Quality 0:38:04 - Muscle Protein Synthesis 0:39:09 - Whey Protein Research 0:40:00 - Protein Intake 0:42:27 - Protein Health and Safety 0:43:16 - Forms of Whey Protein 0:47:13 - Whey Protein Dosing 0:49:05 - Misc Considerations 0:50:42 - Carbon Diet Coach 0:51:42 - How Caffeine Works 0:53:23 - Research Outcomes 0:57:03 - Timing/Dosing 0:57:30 - Cognitive Effects 0:58:06 - Health Considerations 0:58:57 - Training Recommendations 1:00:44 - More Dosing 1:03:11 - Caffeine + Creatine 1:04:18 - Misc Considerations 1:05:10 - Closing Thoughts 1:06:21 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layne-norton-podcast/